If you are overweight, then you know how hard life can be. It hurts to walk or climb stairs, you get winded just walking down the street and you think that everyone is looking at you and laughing. This is no way to live your life. It is time to make some major life changes and lose the excess weight. Read on to discover some things that you can do right away to start the weight loss process.
First of all, slow down when you are eating. Instead of shoveling the food into your mouth as fast as your arm will bend, slow down and chew your food thoroughly. Some people have success with counting how many times they chew a piece of food. Take your time when you eat and give your stomach a chance to signal your brain that you are getting full.
Here is one that no one likes to hear, but it is critical to losing weight. Start moving. Get some kind of exercise. Just starting by lifting light hand weights while sitting at your desk or on the sofa will help. Then gradually increase your exercise routine so that you are able to walk or use a stationary bike. Purchasing a good treadmill so that you can walk no matter what the weather is a great idea. The more you exercise the more you will lose. Going for a half hour walk four to five times a week will make a big difference to your overall health.
Change your eating habits. Don't eat just because you are hungry. Start eating four to six small meals throughout the day. Eat small portions of fresh fruit and vegetables. Have lean meat and fish. Stay away from excess bread and pasta because these will pack on the pounds. You will find that by eating small meals throughout the day you won't feel hungry and you will lose weight. You'll also be keeping your metabolism humming along at a steady pace.
Consider what you are drinking. Do you drink a lot of soda throughout the day? If so, change to diet soda and cut back on the number of sodas that you drink. Drink more water. This will help you to burn fat and lose weight. If you don't like plain water, try some of the flavored waters that are available. Stay away from excessive alcohol consumption.
Don't diet, make a lifestyle change. Crash diets or fad diets will get you nowhere if you go back to your old eating habits. Become committed to eating healthier for the rest of your life. Once the weight comes off, you will be able to keep it off with a healthy diet and plenty of exercise. You will also feel better and your confidence level will soar.
So there you have some great tips on how to lose weight and most importantly, how to keep it off. Start using these tips right away and you may be surprised at the results that you achieve!
About the Author
Emma Martin reviews popular diet plans to help you sort out the pros and cons of each program. For a great and easy to follow weight loss program, read her review of Fat Loss for Idiots. You can also find out why Hoodia doesn't work.
Published At: www.Isnare.comPermanent Link: http://www.isnare.com/?aid=212779&ca=Wellness%2C+Fitness+and+Diet
Friday, September 26, 2008
Friday, September 19, 2008
Top That: Sculpt a Sexy Upper Back & Chest
By: Catherine Censor
Think you need plate-loaded machines (like those at the gym) to get a sexy upper back and a toned chest? Think again. Although both areas are made up of some of the biggest and most powerful muscles in the body, you can get results at home using free weights, resistance bands and your own body weight. These forms of resistance are not better or worse than a plate-loaded machine, they're just different ‑- and cheaper.
For example, when you use free weights to perform a chest press, you must recruit other muscles to stabilize and guide the movement of the weights. On a chest press machine, the weight is stabilized for you. So, although you can move significantly more weight on a machine than you can press with free weights, you're not getting a better chest workout on the machine than you would with free weights. And when it comes to shaping your body, exercise variety is key. By using different forms of resistance, you'll keep your muscles challenged and your results on track. Plus, you can skip the boredom.
We found three exercises to get you started. Do one (if you're a beginner) to three (if you're experienced) sets of 8 to 15 repetitions for each exercise.
Dumbbell chest pressThis exercise can be performed with the bench set at different angles to emphasize different portions of your pectorals. With the bench set at a slight incline, for example, you'll put more of an emphasis on your upper chest and shoulders. With the bench flat, you're working the center portion of your chest. And, with the bench at a decline (head lower than feet), you're working the lower, smaller section of your chest. Note: Of the three, the flat bench position is the most important, followed by the incline.
Holding a weight in each hand, lie on the bench with your feet either on the floor or at the end of the bench. Pull in your abdominals, but don't flatten out your back (there should be a slight, natural curve). With your palms facing forward, push the weights up and toward each other so that your arms are directly over your shoulders. Do not lock your elbows straight, and keep your shoulder blades in contact with the bench. Now, slowly bend your elbows, bringing them down and to the sides, a little below your shoulders. Repeat the movement, pushing the weights up and toward each other.
Stability ball push-upsThe ball can be used to make this basic chest exercise easier or harder, depending on where you place it along your body.
Beginner push-up: Place the ball under your belly and your hands on the floor. Using your hands, "walk" yourself forward, moving the ball down your body. Stop when the ball is under your thighs but your hips are clear of the ball. Place your hands a little wider apart than your shoulders and a few inches in front of them. Your fingers should be facing forward. Tuck your chin slightly so that your head is in line with the rest of your spine. Tighten your abdominals so your back doesn't arch. Now, bend your elbows and lower your shoulders toward the floor, going just far enough that your upper arms are parallel to the floor. Push back up but don't lock your elbows. Repeat.
Intermediate push-up: As above, but when positioning yourself, walk out until the ball is resting under your shins.
Advanced push-up: As above, but when positioning yourself, walk out until the ball is under your toes.
Dumbbell flyLike the chest press, this exercise can be done with the bench set at an inclined or declined angle to emphasize different muscle fibers. Because this exercise does put significant emphasis on your shoulders, you might wish to avoid it if you've had rotator cuff or other injuries. Strict attention to form is a must for everyone.
Holding a dumbbell in each hand, lie on the bench with your feet on the floor or up on the end of the bench; maintain your back's slight natural curve. With your palms facing each other, position your hands directly over your chest. Keeping a slight bend in your elbows, open your arms, letting your elbows drop down and toward your sides. Lower your elbows until they fall just below the level of your shoulders. As you lift the weights back up, keep your elbows bent. It helps to think of a thick column resting on your chest that you are reaching around as you bring the weights back up over your chest.
Think you need plate-loaded machines (like those at the gym) to get a sexy upper back and a toned chest? Think again. Although both areas are made up of some of the biggest and most powerful muscles in the body, you can get results at home using free weights, resistance bands and your own body weight. These forms of resistance are not better or worse than a plate-loaded machine, they're just different ‑- and cheaper.
For example, when you use free weights to perform a chest press, you must recruit other muscles to stabilize and guide the movement of the weights. On a chest press machine, the weight is stabilized for you. So, although you can move significantly more weight on a machine than you can press with free weights, you're not getting a better chest workout on the machine than you would with free weights. And when it comes to shaping your body, exercise variety is key. By using different forms of resistance, you'll keep your muscles challenged and your results on track. Plus, you can skip the boredom.
We found three exercises to get you started. Do one (if you're a beginner) to three (if you're experienced) sets of 8 to 15 repetitions for each exercise.
Dumbbell chest pressThis exercise can be performed with the bench set at different angles to emphasize different portions of your pectorals. With the bench set at a slight incline, for example, you'll put more of an emphasis on your upper chest and shoulders. With the bench flat, you're working the center portion of your chest. And, with the bench at a decline (head lower than feet), you're working the lower, smaller section of your chest. Note: Of the three, the flat bench position is the most important, followed by the incline.
Holding a weight in each hand, lie on the bench with your feet either on the floor or at the end of the bench. Pull in your abdominals, but don't flatten out your back (there should be a slight, natural curve). With your palms facing forward, push the weights up and toward each other so that your arms are directly over your shoulders. Do not lock your elbows straight, and keep your shoulder blades in contact with the bench. Now, slowly bend your elbows, bringing them down and to the sides, a little below your shoulders. Repeat the movement, pushing the weights up and toward each other.
Stability ball push-upsThe ball can be used to make this basic chest exercise easier or harder, depending on where you place it along your body.
Beginner push-up: Place the ball under your belly and your hands on the floor. Using your hands, "walk" yourself forward, moving the ball down your body. Stop when the ball is under your thighs but your hips are clear of the ball. Place your hands a little wider apart than your shoulders and a few inches in front of them. Your fingers should be facing forward. Tuck your chin slightly so that your head is in line with the rest of your spine. Tighten your abdominals so your back doesn't arch. Now, bend your elbows and lower your shoulders toward the floor, going just far enough that your upper arms are parallel to the floor. Push back up but don't lock your elbows. Repeat.
Intermediate push-up: As above, but when positioning yourself, walk out until the ball is resting under your shins.
Advanced push-up: As above, but when positioning yourself, walk out until the ball is under your toes.
Dumbbell flyLike the chest press, this exercise can be done with the bench set at an inclined or declined angle to emphasize different muscle fibers. Because this exercise does put significant emphasis on your shoulders, you might wish to avoid it if you've had rotator cuff or other injuries. Strict attention to form is a must for everyone.
Holding a dumbbell in each hand, lie on the bench with your feet on the floor or up on the end of the bench; maintain your back's slight natural curve. With your palms facing each other, position your hands directly over your chest. Keeping a slight bend in your elbows, open your arms, letting your elbows drop down and toward your sides. Lower your elbows until they fall just below the level of your shoulders. As you lift the weights back up, keep your elbows bent. It helps to think of a thick column resting on your chest that you are reaching around as you bring the weights back up over your chest.
Saturday, September 13, 2008
Skip This Workout
By: Liz Neporent
When personal trainer Lucie B. says jumping rope is just what the doctor ordered, she should know, because she is a doctor. This physician turned fitness guru holds a degree in medicine and a national championship title for speed and power jump rope.
"After winning a gold medal at a regional power-jumping contest in 2002, I left medicine and never looked back," Lucie B. says. "I decided to dedicate my life to helping people get fit by jumping rope." She's now one of the top instructors at the New York Health & Racquet Club, a premier fitness-center chain based in New York City.
The way Lucie B. teaches it, jumping rope is one of the fiercest fitness experiences you'll ever have. It's a supereffective way to burn fat, increase stamina, improve coordination and firm muscles. It's a speedy calorie burner too — you can burn more than 200 calories in just 20 minutes, as much as running a 10-minute mile but with half the impact on your knees and ankles. As she puts it, "You get a killer upper- and lower-body workout that really kicks butt!"
So if you're ready to learn the ropes Lucie B.-style, check out this Turn and Burn class, which she created especially for iVillagers. Do it two to three times a week, and you'll feel leaner, stronger and faster in six weeks
Learning the Ropes If you have trouble synchronizing your upper- and lower-body movements when jumping, fold the rope in half and hold both handles in your right hand. Grip the center of the line with your left hand and hold your hands up near waist level so that the loop is off to the side. Now jump as you turn the loop. Stay low, bending your knees slightly as you touch down and swinging the rope in unison with your feet. Once you've mastered this timing, it should be easier to learn how to skip over the rope.
The Routine Do the exercises in the order they're listed. Don't worry if you can't get the coordination of a move right away — practice makes perfect. Start with two minutes of each jump-rope move (marked with an asterisk) and gradually build up to four minutes. Do one set each of all strength moves, 8 to 15 reps per set.
To increase the intensity, you can do two sets of each with as little rest as possible between sets. Then do one set of each cooldown stretch. To start, the entire routine will take about 20 minutes and burn a whopping 250 calories
By: Liz Neporent
no jumping in this move) as you alternate swinging your arms in a wide, brisk, circular motion in front of you. Power the move from your shoulder and back muscles. Skip tip: Sway from side to side at the waist as you circle your arms. Walking Lunges: Stand tall with your feet hip-width apart and your arms bent at your sides.
Step a stride's length forward with your right leg, and as your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Stand back up, then lunge forward leading with your left leg. Continue alternating to "walk lunge" forward.
First Gear Basic Two Foot*: Hold an end of the rope in each hand and stand with your feet together in front of the rope line. Bend your elbows and hold your arms out to your sides at about hip level. (This is the setup for all jumping moves.) Spin the rope, and as it approaches your toes, skip over it. Stay low — only jump an inch or so off the floor — and when you land, allow your knees to bend slightly to help absorb the impact. Skip tip: Aim to jump once per turn, rather than doing the "double bounce.
" Boxer's Shift and Shuffle*: Spin the rope, and as it approaches your toes, shift your weight slightly to the left, move your left foot a small distance forward and jump, again staying low and slightly bending your knees on touchdown. On the next spin, shift
your weight right. Continue alternating. Skip tip: Spinning the rope faster rather than slower and jumping low instead of trying to spring way up off the floor will help you establish a smooth, steady rhythm. Plank:
Kneel down on the floor and lean forward, putting your forearms flat on the floor. Extend your legs behind you so you're balancing on your toes and forearms. Clasp your hands together and tuck your chin toward your chest.
Pull your abs in tight so that your back is straight; make sure your lower back does not sag downward, and don't lift your butt above the rest of your body. Hold this position for 10 to 20 slow counts. Focus on keeping your torso straight the entire time. Second Gear Cross-Country Ski*:
Spin the rope, and as it passes underneath, open your legs about a stride's length apart by straddling your left foot forward and right foot backward. On the next pass, move your legs back to the center, and then on the next pass straddle your legs again, only this time move the right leg forward and left leg back. Continue alternating. Skip tip:
Land softly and quietly, bending your knees slightly to help absorb the impact. Crisscross*: Spin the rope, and as the line passes directly overhead, jump so you land with your feet about hip-width apart.
On the next pass, move your feet toward the center and past each other so that one ankle crosses in front of the other. With eachfe
crisscross, alternate front and back foot. Skip tip: To work different muscles, experiment with how far apart and how much you cross your legs. Wall Sit 'n' Squeeze: Holding a ball, stand with your back against a wall and your feet hip-width apart. Slide your back down the wall so that you're in a sitting position with your thighs parallel to the floor.
Place the ball between your thighs and squeeze it tightly. Hold this wall sit for up to one minute. Third Gear Leg Curls*: Spin the rope, and as it passes underneath, lean slightly forward and gently kick your left heel toward your buttocks.
On the next pass, kick with your right foot. Continue alternating. Skip tip: Jog forward as you leg curl to make this more challenging. Knee Lifts*: Spin the rope, and as the line passes beneath your feet, bend your right knee and lift it up to chest level. On the next turn, repeat with your left leg. Continue alternating. Skip tip: Make it more challenging by walking or running forward as you do your knee lifts. Modified Push-Ups: Lie on your stomach, bend your knees and cross your ankles.
Bend your elbows and place your palms on the floor to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Bend your elbows and lower your entire body. Rather than trying to touch your chest to the floor, lower only
until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the movement. Do 15 reps. Cooldown Calf Stretch:
Hold an end of the rope in each hand and lie on your back with your right knee bent and your right foot flat on the floor.
Loop the center of the rope line around your left foot and, keeping your knee bent a few inches, raise your leg as high as you can while straightening it. Now, using the rope for assistance, flex your toes downward. Hold for 30 seconds.
Repeat with the opposite leg.
Front of Thighs: Hold the ends of the rope in your left hand and lie on your right side with your head down and your hips stacked directly on top of each other. Loop the center of the rope around your left toe or ankle and bend your knee backward so that your heel moves toward your buttocks. Hold for 30 seconds. Repeat with the opposite leg.
Shoulders, Chest, Arms:
Fold the rope in quarters and hold it near one end in your left hand. Bring both arms behind your back. Grasp the other end of the rope with your right hand and sit up tall. Lift your arms upward a few inches until you feel a gentle pull through your chest, shoulders and arms. Hold for 30 seconds.
When personal trainer Lucie B. says jumping rope is just what the doctor ordered, she should know, because she is a doctor. This physician turned fitness guru holds a degree in medicine and a national championship title for speed and power jump rope.
"After winning a gold medal at a regional power-jumping contest in 2002, I left medicine and never looked back," Lucie B. says. "I decided to dedicate my life to helping people get fit by jumping rope." She's now one of the top instructors at the New York Health & Racquet Club, a premier fitness-center chain based in New York City.
The way Lucie B. teaches it, jumping rope is one of the fiercest fitness experiences you'll ever have. It's a supereffective way to burn fat, increase stamina, improve coordination and firm muscles. It's a speedy calorie burner too — you can burn more than 200 calories in just 20 minutes, as much as running a 10-minute mile but with half the impact on your knees and ankles. As she puts it, "You get a killer upper- and lower-body workout that really kicks butt!"
So if you're ready to learn the ropes Lucie B.-style, check out this Turn and Burn class, which she created especially for iVillagers. Do it two to three times a week, and you'll feel leaner, stronger and faster in six weeks
Learning the Ropes If you have trouble synchronizing your upper- and lower-body movements when jumping, fold the rope in half and hold both handles in your right hand. Grip the center of the line with your left hand and hold your hands up near waist level so that the loop is off to the side. Now jump as you turn the loop. Stay low, bending your knees slightly as you touch down and swinging the rope in unison with your feet. Once you've mastered this timing, it should be easier to learn how to skip over the rope.
The Routine Do the exercises in the order they're listed. Don't worry if you can't get the coordination of a move right away — practice makes perfect. Start with two minutes of each jump-rope move (marked with an asterisk) and gradually build up to four minutes. Do one set each of all strength moves, 8 to 15 reps per set.
To increase the intensity, you can do two sets of each with as little rest as possible between sets. Then do one set of each cooldown stretch. To start, the entire routine will take about 20 minutes and burn a whopping 250 calories
By: Liz Neporent
no jumping in this move) as you alternate swinging your arms in a wide, brisk, circular motion in front of you. Power the move from your shoulder and back muscles. Skip tip: Sway from side to side at the waist as you circle your arms. Walking Lunges: Stand tall with your feet hip-width apart and your arms bent at your sides.
Step a stride's length forward with your right leg, and as your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Stand back up, then lunge forward leading with your left leg. Continue alternating to "walk lunge" forward.
First Gear Basic Two Foot*: Hold an end of the rope in each hand and stand with your feet together in front of the rope line. Bend your elbows and hold your arms out to your sides at about hip level. (This is the setup for all jumping moves.) Spin the rope, and as it approaches your toes, skip over it. Stay low — only jump an inch or so off the floor — and when you land, allow your knees to bend slightly to help absorb the impact. Skip tip: Aim to jump once per turn, rather than doing the "double bounce.
" Boxer's Shift and Shuffle*: Spin the rope, and as it approaches your toes, shift your weight slightly to the left, move your left foot a small distance forward and jump, again staying low and slightly bending your knees on touchdown. On the next spin, shift
your weight right. Continue alternating. Skip tip: Spinning the rope faster rather than slower and jumping low instead of trying to spring way up off the floor will help you establish a smooth, steady rhythm. Plank:
Kneel down on the floor and lean forward, putting your forearms flat on the floor. Extend your legs behind you so you're balancing on your toes and forearms. Clasp your hands together and tuck your chin toward your chest.
Pull your abs in tight so that your back is straight; make sure your lower back does not sag downward, and don't lift your butt above the rest of your body. Hold this position for 10 to 20 slow counts. Focus on keeping your torso straight the entire time. Second Gear Cross-Country Ski*:
Spin the rope, and as it passes underneath, open your legs about a stride's length apart by straddling your left foot forward and right foot backward. On the next pass, move your legs back to the center, and then on the next pass straddle your legs again, only this time move the right leg forward and left leg back. Continue alternating. Skip tip:
Land softly and quietly, bending your knees slightly to help absorb the impact. Crisscross*: Spin the rope, and as the line passes directly overhead, jump so you land with your feet about hip-width apart.
On the next pass, move your feet toward the center and past each other so that one ankle crosses in front of the other. With eachfe
crisscross, alternate front and back foot. Skip tip: To work different muscles, experiment with how far apart and how much you cross your legs. Wall Sit 'n' Squeeze: Holding a ball, stand with your back against a wall and your feet hip-width apart. Slide your back down the wall so that you're in a sitting position with your thighs parallel to the floor.
Place the ball between your thighs and squeeze it tightly. Hold this wall sit for up to one minute. Third Gear Leg Curls*: Spin the rope, and as it passes underneath, lean slightly forward and gently kick your left heel toward your buttocks.
On the next pass, kick with your right foot. Continue alternating. Skip tip: Jog forward as you leg curl to make this more challenging. Knee Lifts*: Spin the rope, and as the line passes beneath your feet, bend your right knee and lift it up to chest level. On the next turn, repeat with your left leg. Continue alternating. Skip tip: Make it more challenging by walking or running forward as you do your knee lifts. Modified Push-Ups: Lie on your stomach, bend your knees and cross your ankles.
Bend your elbows and place your palms on the floor to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Bend your elbows and lower your entire body. Rather than trying to touch your chest to the floor, lower only
until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the movement. Do 15 reps. Cooldown Calf Stretch:
Hold an end of the rope in each hand and lie on your back with your right knee bent and your right foot flat on the floor.
Loop the center of the rope line around your left foot and, keeping your knee bent a few inches, raise your leg as high as you can while straightening it. Now, using the rope for assistance, flex your toes downward. Hold for 30 seconds.
Repeat with the opposite leg.
Front of Thighs: Hold the ends of the rope in your left hand and lie on your right side with your head down and your hips stacked directly on top of each other. Loop the center of the rope around your left toe or ankle and bend your knee backward so that your heel moves toward your buttocks. Hold for 30 seconds. Repeat with the opposite leg.
Shoulders, Chest, Arms:
Fold the rope in quarters and hold it near one end in your left hand. Bring both arms behind your back. Grasp the other end of the rope with your right hand and sit up tall. Lift your arms upward a few inches until you feel a gentle pull through your chest, shoulders and arms. Hold for 30 seconds.
Trail Running: An Off-Road Adventure
By: Joelle Klein
Trail running is a cross between hiking and road running, and appeals to people for a variety of reasons. For some, hiking doesn't carry enough cardio oomph; others find road running unbearably tedious. Trail running is defined as running off paved roads; it could be jogging up a mountain, running on a dirt road or scurrying over rocks and roots.
Although the activity itself is similar to road running, trail running is a unique experience: There are no traffic lights, cars, horns or traffic issues to contend with; it's quiet; it can be beautiful; and trails appear to change every time you run.
"Pavement is pavement," says Nancy Hobbs, founder of the All American Trail Running Association (AATRA) and coauthor of The Ultimate Guide to Trail Running. "But mountains and trails are so unique. Even running them one way or the other or running them in various seasons makes them seem different each time."
Then there's the challenge of navigating the different terrain. You have to traverse grass, rocks, dirt and roots as well as uphill climbs and downhill runs. It's rarely monotonous.
How to Get StartedTwo things to remember when starting to trail run: First, think time, not distance. Since it takes you longer to run on rolling hills, it's better to determine a length of time to run. If you usually run for an hour on the road, shoot for 45 minutes on a trail. Second, walking is allowed.
"Sometimes the trail dictates that you walk or hike based on the steepness or the terrain. Or, you want to check things out," Hobbs said. "It's not always about speed. It's about the experience."
If you're in a metropolitan area such as New York City, you're probably wondering where the heck you're going to find a trail. Granted, the Central Park reservoir trail is dirt; however, it's probably not what you pictured trail running to be like. But a quick ride on the Staten Island Ferry will bring you to the miles-long Staten Island Greenbelt. Its rolling hills will make you feel as if you're in the country without leaving the city.
To find trails near you, start with the AATRA Website, TrailRunner.com, which lists popular trails in each state as well as helpful related links. Or consult a local running club for information. Additionally, many publishers put out regional trail running guides. "Trails are available all over," Hobbs says.
Mastering the TechniqueRule number one is to watch your footing. Hobbs advises planning your footfall two steps out. "On the trails you have to be more alert, and you have to watch where you're going," she says. "I tell people, if you want to check out a view, don't look up while you're running. Stop if you want to see something, and then resume running."
Adam Feerst, who leads trail running clinics through his business, Run Uphill Racing, cautions that you should look down with your eyes and not bend at the neck. Keep your head in the direction you're moving. Bending at the neck, he warns, can restrict your breathing. His top tip is to be aware of your alignment.
"Certain key points in your body should be aligned: ankle, hips, shoulder and head," he says. "Almost wherever your foot hits the ground, you should be able to draw a straight line between those points."
The importance of aligning your body is not unique to trail running. However, running on trails tends to magnify your flaws. You might be able to get away with bad form on the road, but on the trail, those errors will sap your energy.
When running downhill you want to be leaning forward, Feerst says. Most people lean back, but that movement will stop your momentum. He suggests trying a gentle sloping jog. "When it starts to get steeper or more technical, slow your momentum down before you get to that point, and do a stutter step," he says, referring to a short, quicker step.
As for uphill technique, push off from the balls of your feet, as if you're climbing stairs. Do not bend over. "When you bend over, you're closing off the hip joints and your hips cannot move forward," Feerst says. To help guide your hips forward, you should drive your arms and shoulders back. You need more power to drive against gravity, and if you push your arms back, it propels your legs forward.
"Always maintain a steady effort level, especially in longer runs. Don't run uphill hard and downhill easy," he says. And always observe your comfort level
The Proper EquipmentShoes: If you decide to become a trail runner, you're going to want to invest in footwear designed specifically for the sport. Cushioning, stability and traction are key factors in trail running shoes. We like the Saucony Grid series. Also consider Montrail Hardrock and Montrail Highlight trail running shoes, available at REI.com.
Tops: Comfort, material and fit are what to look for in a trail running top. Opt for synthetic fabric tops that breathe and wick moisture from your skin. Check out performance running tops by Pearl Izumi and Shebeest at Outdoor Divas.
A comfortable and supportive jog bra is essential, as with all impact activities. Title Nine Sportswear has come out with the Best of Both Worlds Bras, which will get A- and B-cup women through their workdays as well as their workouts. The Superman Bra (don't you love that name?) does the same for women with C cups and larger.
Bottoms: Although trail running conjures up images of rugged mountain men and women, you can still look sexy and feminine in a Marathon Girl TRIKS skort by SkirtSports. We also like the lightweight Pocket Running Shorts by Moving Comfort
Trail running is a cross between hiking and road running, and appeals to people for a variety of reasons. For some, hiking doesn't carry enough cardio oomph; others find road running unbearably tedious. Trail running is defined as running off paved roads; it could be jogging up a mountain, running on a dirt road or scurrying over rocks and roots.
Although the activity itself is similar to road running, trail running is a unique experience: There are no traffic lights, cars, horns or traffic issues to contend with; it's quiet; it can be beautiful; and trails appear to change every time you run.
"Pavement is pavement," says Nancy Hobbs, founder of the All American Trail Running Association (AATRA) and coauthor of The Ultimate Guide to Trail Running. "But mountains and trails are so unique. Even running them one way or the other or running them in various seasons makes them seem different each time."
Then there's the challenge of navigating the different terrain. You have to traverse grass, rocks, dirt and roots as well as uphill climbs and downhill runs. It's rarely monotonous.
How to Get StartedTwo things to remember when starting to trail run: First, think time, not distance. Since it takes you longer to run on rolling hills, it's better to determine a length of time to run. If you usually run for an hour on the road, shoot for 45 minutes on a trail. Second, walking is allowed.
"Sometimes the trail dictates that you walk or hike based on the steepness or the terrain. Or, you want to check things out," Hobbs said. "It's not always about speed. It's about the experience."
If you're in a metropolitan area such as New York City, you're probably wondering where the heck you're going to find a trail. Granted, the Central Park reservoir trail is dirt; however, it's probably not what you pictured trail running to be like. But a quick ride on the Staten Island Ferry will bring you to the miles-long Staten Island Greenbelt. Its rolling hills will make you feel as if you're in the country without leaving the city.
To find trails near you, start with the AATRA Website, TrailRunner.com, which lists popular trails in each state as well as helpful related links. Or consult a local running club for information. Additionally, many publishers put out regional trail running guides. "Trails are available all over," Hobbs says.
Mastering the TechniqueRule number one is to watch your footing. Hobbs advises planning your footfall two steps out. "On the trails you have to be more alert, and you have to watch where you're going," she says. "I tell people, if you want to check out a view, don't look up while you're running. Stop if you want to see something, and then resume running."
Adam Feerst, who leads trail running clinics through his business, Run Uphill Racing, cautions that you should look down with your eyes and not bend at the neck. Keep your head in the direction you're moving. Bending at the neck, he warns, can restrict your breathing. His top tip is to be aware of your alignment.
"Certain key points in your body should be aligned: ankle, hips, shoulder and head," he says. "Almost wherever your foot hits the ground, you should be able to draw a straight line between those points."
The importance of aligning your body is not unique to trail running. However, running on trails tends to magnify your flaws. You might be able to get away with bad form on the road, but on the trail, those errors will sap your energy.
When running downhill you want to be leaning forward, Feerst says. Most people lean back, but that movement will stop your momentum. He suggests trying a gentle sloping jog. "When it starts to get steeper or more technical, slow your momentum down before you get to that point, and do a stutter step," he says, referring to a short, quicker step.
As for uphill technique, push off from the balls of your feet, as if you're climbing stairs. Do not bend over. "When you bend over, you're closing off the hip joints and your hips cannot move forward," Feerst says. To help guide your hips forward, you should drive your arms and shoulders back. You need more power to drive against gravity, and if you push your arms back, it propels your legs forward.
"Always maintain a steady effort level, especially in longer runs. Don't run uphill hard and downhill easy," he says. And always observe your comfort level
The Proper EquipmentShoes: If you decide to become a trail runner, you're going to want to invest in footwear designed specifically for the sport. Cushioning, stability and traction are key factors in trail running shoes. We like the Saucony Grid series. Also consider Montrail Hardrock and Montrail Highlight trail running shoes, available at REI.com.
Tops: Comfort, material and fit are what to look for in a trail running top. Opt for synthetic fabric tops that breathe and wick moisture from your skin. Check out performance running tops by Pearl Izumi and Shebeest at Outdoor Divas.
A comfortable and supportive jog bra is essential, as with all impact activities. Title Nine Sportswear has come out with the Best of Both Worlds Bras, which will get A- and B-cup women through their workdays as well as their workouts. The Superman Bra (don't you love that name?) does the same for women with C cups and larger.
Bottoms: Although trail running conjures up images of rugged mountain men and women, you can still look sexy and feminine in a Marathon Girl TRIKS skort by SkirtSports. We also like the lightweight Pocket Running Shorts by Moving Comfort
Subscribe to:
Posts (Atom)